Eliminate a Self Sabotaging Belief Using Just Minutes A Day

You are your own worst enemy

Today I wanted to move away from the usual exercise and food information that we give out and focus on another element of your journey that is imperative to get right and that is your mind! We are going to explore one strategy that I have been made aware of recently that has a proven track record for helping people change limiting beliefs into newly formed beliefs that will help them achieve success! First of all we have to understand what we would consider a limiting belief or program that we run on a consistent basis. Have you ever heard yourself say or think – “I am not an organised person”, “I always run late”, “I am not a fit person”, “I don’t eat rabbit food”, “I don’t have time”. It is lines like these that highlight our limiting beliefs. We have them ingrained in us typically from a young age and you can explore the origins if you like and that can help overcome such beliefs however it is not necessary for the strategy we are going to work with today.



Beliefs are very ingrained in our sub-conscious and effect the way we think and feel, and therefore determine and influence our choices and actions. We establish our own beliefs and wether positive or negative we defend them aggressively, and reinforce them constantly, causing a belief reinforcing cycle.

It works like this –

Sub-conscious belief – Influenced Action – Consequence that reinforces belief
This belief will then lead to actions and choices that will eventually reinforce your belief. Let me explain;

I don’t have time to exercise – Get up late rush around go to work, work all day, come home cook dinner, do some cleaning, organize kids, and yourself for the next day, sit down watch tv go to bed late – Didn’t have time to exercise.

But really we have just failed to time manage and we physically do have time to exercise even if it is just 30 minutes a day. We also know because of the mass amount of information that 30 minutes a day of exercise will actually give you more energy and increase your productivity, and create more time for you.

So to solve this problem logically we have two options here. 1. Go to bed a little earlier so to not lose sleep. 2. Set your alarm a little earlier to organize your 30 minutes of Training time in the morning.

Simple right?

Enter limiting belief I don’t have time to exercise. We know we should, we know why and still we don’t!

Damn you sub conscious mind!!The-AHA-Moment-Moving-Past-Mental-Blocks

Once you have recognized your belief and discovered your solution (even though right now you utilizing your solution is not happening you still need one to use and practice) we then want to start changing your belief, in this case the fact we don’t have time to exercise.

Step 1: Tell everyone of your plan and your new belief system so that they can help reinforce the new belief system that you are creating! The more people that can reinforce your belief.

Step 2: Start talking to those whom are keeping you accountable about whether or not you have followed your new plan, if you haven’t followed your plan for that day enter our “ NEW IDEA”***. Our magic line to create the new idea is “That was unlike me.”

For example you get up late, when you realize that you will be unable to do what you planned say the words “that is unlike me”

When you tell your friends and family that you didn’t exercise this morning all they need to say is “that is unlike you!” this will put the new idea in and start creating and reinforcing the new belief system.

Step 3: Repeat and practice. This will not change your belief over night, and that shouldn’t be your expectation as most of us have been reinforcing limiting beliefs for years. It will take a few short months of practice but you will be getting better and better at it as you go along!

***The New idea will help you develop your own new belief. Because it is just an idea it will allow you to develop your own new belief that you will then own and defend. This option moves away from being told what to do or being negatively reinforced for “failing”

DESK JOB HORRORS!! GET OUT OF THE NIGHTMARE!!

Are you feeling like your body isn’t sitting quite right? Feeling aches and pains Just by sitting down? You might be a victim of a desk job!!!

Do you spend the whole day in a chair and in front of a computer screen?

Back Pain desk
It’s not uncommon for a person with a desk job to spend 10hours in a chair, back hunched and arms in front. This is what we call a sedentary work lifestyle. Spending day after day for years behind a desk can cause problems you wouldn’t think would happen to you because working behind a desk is a lot safer than being on a construction site right? But over time, bad posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a whole lot of structural problems that will lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength.

Anyone sitting at a desk for a large part of the day has a much greater tendency to get the dreaded shoulder hunch, tight hips and a bottom that is inactive. Rounded shoulders are caused by sitting hunched over at a desk forcing the chest muscles to tighten, which can internally rotate the shoulders forward and the muscles in the upper back weaken and loosen. Tight hip Flexors and inactive glutes are caused by sitting for long periods of time which places our hip flexors in a shortened, tightened, active position. Shortened muscles that stay shortened for hours at a time get stiff and overactive. At the same time, your hip extensors are being lengthened and weakened. Your glutes and hamstrings are all stretched out, which leaves with you inactive glutes.

Put your posture back in it’s place now by our corporate fitness training program!!

Tips to nip these issues in the butt!!!

1) Start your morning with quick and effective activation exercises
2) Move around and Try to change positions as often as possible whilst at work
3) Spend 5-10 minuets on your lunch break and go for a quick brisk walk
4) Take 2 minuet breaks throughout the day to have a stretch and loosen tightened muscles
5) Make it a team time in the office for all your colleagues to join in on daily stretching
6) Make time in the day to spend 30-60 minuets doing a complete body balanced workout

ROUNDED SHOULDERS

Back pain desk 2
THE PROBLEM: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)

FIX IT: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep! do two or three sets of 12 reps daily.

TIGHT HIP FLEXORS
THE PROBLEM: Forward hip tilt (aka anterior pelvic tilt) is associated with tight hip flexors. Tight hip flexors prevent the glutes (butt muscles) from firing/activating, which forces the hamstring muscles to become overworked and excessively tight. If you have tight hamstrings, the root cause may be tight hip flexors and an anterior pelvic tilt.

FIX IT: Stretch your hip flexors with static lunges, activate your glutes with exercises like glute bridges, and foam roll and stretch your hamstrings.

For more information regarding the outdoor bootcamp workouts, fitness buddy training programs, please visit our website http://www.redfrogfitness.com.au/

OUR 10 Best TIPs For Good Nutrition the upcoming Holiday Period

1. Plan your meals
Same applies for food as exercise. If you plan it out, you’ll be more likely to achieve what you set out to and you’ll be less inclined to make bad options. Factor in your ‘cheat meals’ where you know you won’t be able to stick entirely to good eating and make sure the rest of the day or week is clean whole foods to make up for it!



2. Load up on fruit and vegetables
This time of year generally has increasing amounts of high fat and sugar laden foods and alcohol so be sure to eat plenty of the fresh stuff to build your immune system and counteract the negative effects of these foods!



3. Drink lots of water
Again, to keep the system clean, flush out toxins and maintain a strong immune system, drink plenty of water and be sure to drink a glass before each meal and between alcoholic drinks. Then you’ll consume less of both and avoid headaches and hangovers!



4. Bring healthy dishes to parties
Healthy doesn’t need to be boring. Make mini quiches, roast vegetable salads, homemade dips with sweet potato chips, fruit platters or bouquets or raw desserts. Get creative and be proud of making something that both tastes delicious and is good for you.



5. Eat before you go to parties
If you’re going to an evening cocktail party, or afternoon event, be sure to eat a healthy wholesome lunch or dinner to avoid rocking up famished and eating 10 mini pies in one go! Enjoy and savour the flavour of the few small pieces you try without over doing it.



6. Keep healthy snacks handy
Increased work hours, running around and holiday shopping means there may be periods where you don’t have time to eat or make anything. Carrying around some nuts, a banana, homemade trail mix or protein bar will give you sustenance to keep going and control your appetite.


7. Don’t skip meals
If you avoid eating due to guilt from over indulgence the night before or in preparation for the night of indulgence ahead, it could create even worse problems. Be sensible and eat a healthy meal as you always would and never skip meals. Eat a healthy wholesome breakfast, lunch and dinner as always. They all are important.



8. Limit your parties
Yes it’s a fun time of year and it’s fun to celebrate but it’s not essential to attend every function you’re invited to. If going to too many or certain events is going to hinder your health, wellbeing and sabotage your weight loss or management attempts, don’t be scared to say no.



9. Treat yourself occasionally, but make it worth it
Don’t go to a party, assume defeat knowing it’ll be a bad night and eat everything in sight. Choose one or two of things wisely that you’ll know you’ll really enjoy, such as dessert, and enjoy it! You deserve a little indulgence occasionally


10. On your cheat days, do a workout
Don’t beat yourself up for having a cheat meal or day, but make sure you begin it with a workout that includes resistance training. Your body will more effectively burn those calories consumed.

DESK JOB HORRORS!! GET OUT OF THE NIGHTMARE!!

Are you feeling like your body isn’t sitting quite right? Feeling aches and pains Just by sitting down? You might be a victim of a desk job!!!

Do you spend the whole day in a chair and in front of a computer screen?

Back Pain desk

It’s not uncommon for a person with a desk job to spend 10hours in a chair, back hunched and arms in front. This is what we call a sedentary work lifestyle. Spending day after day for years behind a desk can cause problems you wouldn’t think would happen to you because working behind a desk is a lot safer than being on a construction site right? But over time, bad posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a whole lot of structural problems that will lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength.

Anyone sitting at a desk for a large part of the day has a much greater tendency to get the dreaded shoulder hunch, tight hips and a bottom that is inactive. Rounded shoulders are caused by sitting hunched over at a desk forcing the chest muscles to tighten, which can internally rotate the shoulders forward and the muscles in the upper back weaken and loosen. Tight hip Flexors and inactive glutes are caused by sitting for long periods of time which places our hip flexors in a shortened, tightened, active position. Shortened muscles that stay shortened for hours at a time get stiff and overactive. At the same time, your hip extensors are being lengthened and weakened. Your glutes and hamstrings are all stretched out, which leaves with you inactive glutes.

Put your posture back in it’s place now!!

Tips to nip these issues in the butt!!!

1) Start your morning with quick and effective activation exercises
2) Move around and Try to change positions as often as possible whilst at work
3) Spend 5-10 minuets on your lunch break and go for a quick brisk walk
4) Take 2 minuet breaks throughout the day to have a stretch and loosen tightened muscles
5) Make it a team time in the office for all your colleagues to join in on daily stretching
6) Make time in the day to spend 30-60 minuets doing a complete body balanced workout

ROUNDED SHOULDERS

Back pain desk 2

THE PROBLEM: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)
FIX IT: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep! do two or three sets of 12 reps daily.

TIGHT HIP FLEXORS

THE PROBLEM: Forward hip tilt (aka anterior pelvic tilt) is associated with tight hip flexors. Tight hip flexors prevent the glutes (butt muscles) from firing/activating, which forces the hamstring muscles to become overworked and excessively tight. If you have tight hamstrings, the root cause may be tight hip flexors and an anterior pelvic tilt.

FIX IT: Stretch your hip flexors with static lunges, activate your glutes with exercises like glute bridges, and foam roll and stretch your hamstrings.

5 Steps you must do to achieve the best version of you!

1. Take 30 minutes of me time to reflect: Start by taking half an hour out of your schedule to look at what was achieved last year, what worked and what didn’t and how you can make simple changes that will ensure an even more successful year this year!



2. Set aggressive goals: By aggressive I do not mean go and punch someone, unless they don’t like minions and then feel free to knock some sense into them Mwhahhaa Banana (inside minion joke). I mean be ruthless with what you really want to achieve pick big nuggets and write them down! Then put your written down goals somewhere you will view them every single day! If you are not constantly practicing the art of reminding yourself what you are trying to achieve you will get distracted and you will fall off the wagon!

Minions

3. Create a success plan: This is the how you are going to achieve your goals, every single step you feel you need to take. This takes a little longer but will show you exactly how achievable it is and how your goals will fit into your current lifestyle. You may need to talk to someone, like your trainer to help build this in particular! Seek advice from experts is the best bit as the more detail in the plan the more achievable it will be and there will be no surprises!



4. Take action every day: Ask yourself the big question every single morning when you rise from bed – How will I take one small step to get closer to my goal today? Then do it! Remember knowledge has no power without action! You will first have resistance to taking action, but like training you will get better at it, take stronger action and even crave action taking.



5. Review: Make sure you check in weekly and monthly to understand your patterns to help overcome any obstacles that may pop up, and then find a way to overcome it. Every single thing you feel has been overcome by someone else you just need to find out how they did it and fix the issue. Make sure nothing stops you from achieving what you truly want, it is allowed to slow you down but it can’s stop you!

3 Reasons why a goodnights sleep is essential for optimal health and how it can help with weight-loss!

Inadequate sleep has been linked to increased risks to varying illnesses. You’ve probably all heard that it is important to aim for 8 hours sleep a night to reduce risk factors for many chronic illnesses such as diabetes, high blood pressure and weight gain to name a few. Let’s have a more detailed look at how and why sleep effects our health.


Lack of sleep can lead to increased hunger

While you sleep hormones are constantly being regulated, two in particular that are related to satiety (feeling full) and stimulating hunger are leptin and ghrelin. Lack of sleep has been found to decrease the amount of leptin, which is responsible for supressing appetite, lower levels of leptin lead to increased levels of ghrelin thus stimulating hunger. While getting enough sleep results in decreased hunger and therefore can help you lose weight and food cravings.


Sleep is a time for rest and restoration for the body

Sleep induces the release of growth hormone, this hormone is responsible for cell regeneration, reproduction and growth. These processes are essential for building and repairing muscles (especially after a hard workout!). If we can build our muscle mass we can also increase our metabolic rate, with a heightened metabolism we burn more energy resulting in easier weight loss! Also by allowing our muscles adequate recovery we can improve performance and reduce soreness.


8 Hours sleep can reduce cortisol (stress hormone)


If you are reaching your 8 hours a night then you will help keep cortisol at bay. If you’re not, lack of sleep has been shown to raise cortisol. Raised cortisol levels slow down the metabolism and leads to protein getting broken down to glucose. This is bad for two main reasons. Firstly excess glucose will get stored as fat. Secondly protein getting broken down equals muscles getting broken down and the ability to build muscle is thus reduced also. This is not ideal when trying to build muscle or lose weight!


Remember sleep is essential for our health so make sure you’re getting enough shuteye!

The bootcamp workout is a Key to healthy sleep. Redfrogfitness provide a good fitness program. For more information please visit.. http://www.redfrogfitness.com.au/

Depression and Anxiety – Your biggest enemy or your biggest ally???

Every 1 in 3 people suffer from depression or anxiety. Fact. Let that sink in for just a moment. If you do not suffer from either depression or anxiety, odds on someone in your immediate family does. Pretty alarming isnt it? Well how about if I told you that the highest cause of death between Australians aged between 15-44 years old is suicide? In 2012, the average suicide rate was 11 per 100,000 people. That equates to almost 7 deaths per day in Australia due to suicide. In 2012, there was 2,535 reported cases of suicide in Australia. 1,901 males and 634 females. Quite shocking isn’t it?

Depressed

We all know someone who has experienced or living with depression and likely have experienced bouts of anxiety from time to time. We have all these facts staring us right in the face, yet depression and anxiety is rarely talked about. A black shadow cast upon society and no one really dares to speak of it or even acknowledge its existence. People are ashamed to admit they have these issues and generally suffer in silence or suffer by masking the pain. Depression is a torturous disease that is relentless and never goes away no matter what happens in our lives. You can have good days yes but generally that black shadow is lurking in the background, in the back of your mind and it feels like its impossible to shake.


I, for one suffer depression. It has stopped me from doing bigger and better things with my life, has ruined previous relationships I have had and has made me question myself on countless occasions. However, we have a choice in life. Adapt or perish. We can choose to let this disgusting black shadow engulf our lives in sadness and uncertainty, or we can fight back and not let it rule our lives. Here are your only two choices. Fight, or lose.


Exercise and fitness has always had its place in my life. However, little did I know that the psychological benefits that come from exercise would by far exceed the physical benefits. I always liked to exercise, however I didn’t know that i NEEDED to exercise. As I got older and struggled to battle my depression, the only time I felt great about myself was when I was playing sports, or going for a run, or lifting weights. The benefit of working out was actually helping battle my depression and I didn’t even consider how important exercise was for me in regards to my mental health and wellbeing.


Working out can lead to increased levels of hormones and changes in the neurotransmitter levels. Exercising regularly can lead to increased levels of dopamine, serotonin, norepinephrine and glutamate in the brain. Dopamine is a neurotransmitter that plays an important role in the central nervous system. Low levels of dopamine usually trigger off depression, whereas high levels of dopamine are produced with pleasurable activities such as eating, exercising or sex.


Serotonin plays an important role in learning and memory, particularly in the acquisition and retrieval of short term memories but also low levels have a link to depression and does play a role in it. Usually people with lower levels of serotonin are more likely to be linked with depression as opposed to someone with higher levels of serotonin.


Norepinephrine is generally responsible for the “fight or flight” response where adrenaline is released into the blood stream and thus increasing heart rate, glucose levels and blood flow which enhances alertness and arousal. However, Norepinephrine has therapeutic uses as well and if not enough is present, it can lead to issues such as lack of motivation, lack of energy and depression.

Anxiety

It has been proven that one hour a day of exercise of physical activity can boost the levels of all these hormones and it is an alternative to taking antidepressant medications which can chemically raise these levels as opposed to them occuring naturally. The benefits that exercise can have on your mental wellbeing is well documented.


As a long time sufferer of depression and anxiety, exercise has been a substantial help to me and has boosted my moods and confidence levels astronomically. Sometimes the most rewarding sessions are the ones that you cannot be bothered doing. You might feel flat and tired at times, but the best thing for you to do is to muster up the strength and energy and battle through a gruelling session. Your brain will thank you for it.

So, if you are also the one who is suffering from the depression or anxiety and need our help then click on the link http://www.redfrogfitness.com.au/

Is Stress Sabotaging Your Weight Loss Results?

Stress! The word alone can make you feel stressed out. If you’re among those feeling like you have too much stress and not enough time to deal with it, you’re definitely not alone.


This article will detail some of the physical maladies of stress, how the stress response in your body works, in particular how it affects weight loss.

Stress Causes & Symptoms

You’re probably aware stress contributes to diseases, but did you know that stress is related to 7 of the top 10 killers in Australia? Everything from the heart disease and cancer, to diabetes and suicide. In 2016’s APA Stress report, beyond work and family responsibilities, the economy, money worries, and family health problems rounded out the top 5 reasons people cited for stress in their lives.
In addition to all of these psychological factors that cause stress, you might have many physical stressors affecting your body without you even knowing. For example, poor sleep is a major stressor on your body yet most people report not getting enough sleep. Additionally, unknown food sensitivities, blood sugar dysregulation, drug supplies in the water, and poor air quality can all contribute to the stress-load on your body. I mention these additional physical reasons, not to scare you, but because, no matter the sources of the stressor, your body’s response to the stress is the same.

Your Body’s Response to Stress

Stress and weight lossCortisol is released when your body perceives a stressor and acts as a low-level type of adrenalin released from your adrenal cortex. If you’ve heard of cortisol before reading this article, you’ve probably heard that it’s bad for fat loss and that you probably have too much of it from the amount of stress in your life.

The truth is a bit more complicated than that. Cortisol is a diurnal hormone, meaning your levels of cortisol should peak in the morning (to give you energy) and slowly drop down as the day progresses so you can fall asleep at night. Basically, cortisol is the hormone of energy and alertness. In a normal cortisol cycle, cortisol, in the absence of insulin, helps burn fat along with growth hormone in the morning.

Most people, though, don’t have a “normal” cortisol cycle. For example, most individuals “need” coffee in the morning. This means their cortisol production in the morning is lower than what it should be. Coffee, or more particular, caffeine helps in the morning by causing your body to release a small amount of cortisol. This cortisol release gives you the energy you need to get past the morning but can also cause an over-stimulatory effect on your adrenal cortex, making you rely more and more on coffee over time.

Another sign of a skewed diurnal signal is when you seem to get a burst of extra energy at night. This extra energy at night can cause even more problems as you go to bed later, get less sleep and wake up fatigued, yet again, the next day. This becomes a vicious cycle that can go on for years of fatigue in the morning, energy at night, and poor sleep overall.

How Stress Affects Weight Loss

Stress and weight lossCortisol’s main job is to provide energy when confronted with a stressor. In hunter-gatherer times, stress was typically an acute situation. You were chased by a predator and either fought it or ran away as fast as you could. After the stressor was over, you went about your life. In today’s society, the stress is almost constant and the chronic nature of stress can cause a number of issues when it comes to weight loss and health, especially when combined with easy access to unhealthy foods.

When cortisol is chronically released from an over-abundance of emotional and physical stress your body reacts in three main ways that negatively affects fat loss:

Weight Loss Problem #1: Cortisol Makes Cells Less Responsive

First, cortisol affects the receptor sites of other hormones making the cells less responsive to their signals. For example, Type II Diabetes is a disease where sufficient insulin is produced, but your body’s cells can’t read the insulin signal. This is called insulin resistance and the onset of insulin resistance typically leads to diabetes when not acted upon with correct dietary and activity changes. When insulin remains high (as happens when you have insulin resistance) your body will not release fat from its fat cells. This basically traps the fat you have into their cells, even if you go on a diet. This is why for some people, low carb diets can work wonders (because they had underlying insulin resistance).

Leptin is another hormone that plays a key role in losing weight. Leptin is a hormone released from your fat cells and acts as a thermostat to gauge how much fat you have and how fast you’re losing it. When leptin levels are high and your brain can read the signal you feel full and don’t over-eat. If your brain can’t read the signal though you have leptin resistance and feel hungry all the time. Generally, if you have insulin resistance, you also have leptin resistance.

Excessive stress and it’s concurrent release of cortisol negatively effects the receptors for both insulin and leptin, making it harder for your body to read the signals of those hormones. If your body can’t read the signals for insulin, fat stays trapped in your cells. If you can’t read the signals for leptin, you’re hungry all the time. Both of these things place you on an uphill battle when it comes to losing weight.

Weight Loss Problem #2: Cortisol Increases Inflammation

The second way cortisol negatively effects fat loss is by increasing inflammation throughout the body, via very scientific names such as interleukin-6 (IL-6), Tumor necrotic factor- alpha (TNF-A), etc.

Your body has different types of fat that reacts differently. For example, the fat under your skin – the fat that you can grab—is called subcutaneous fat. Another type of fat – lying deeper within your body and surrounding your organs—is called visceral fat. If you’ve ever seen someone with a “beer belly” then you’ve seen someone with a lot of visceral fat. Your body will preferentially store more visceral fat when under stress and why the waist-to-hip ratio can be a strong marker for health.

Visceral fat is considered more dangerous than subcutaneous fat for two reasons. First, visceral fat releases the same inflammatory signals cortisol does. Second, since it surrounds your organs, you increase your odds of organ damage.

Therefore, stress signals increase your likelihood of storing more visceral fat (unhealthy fat), while having more visceral fat increases the release of inflammatory signals. This causes a cycle of inflammation and increased visceral fat storage leading to more inflammation and so on.

Weight Loss Problem #3: Cortisol Dysregulates Hunger Hormones

The third way cortisol negatively effects fat loss is through a dysregulation of hunger hormones, in particular Ghrelin and Leptin. Leptin, as mentioned above, helps to control your appetite. When you’re overly stressed, leptin levels will drop, making you hungrier. “Growling Ghrelin” is a hormone released anytime you’re hungry and increases dramatically when you’re overly stressed.

The combination of a lower amount of the “anti-hunger” hormone Leptin, and an increase in the “hunger hormone” Ghrelin, causes people to over-eat. In particular, this combination has people reaching for fast-acting carb foods to spike their blood sugar as insulin helps blunt cortisol levels. In other words, you’re more prone to reach for the snickers bar than the broccoli and chicken because your body wants a quick release of sugar to help bring down your cortisol levels.

This can become another vicious cycle as high blood sugar causes an insulin spike, typically followed by a sharp drop in blood sugar. That drop in blood sugar causes your body to release cortisol to help stabilize your blood sugar. That increase in cortisol though also increases your hunger hormones (in particular Ghrelin) so you once again are more prone to reach for more sugary foods causing a rollercoaster of insulin spikes and dips.

HIIT It ! What It Is and How It Works

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.


HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.


HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.


HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.


To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.
The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.


General HIIT Guidelines

HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.Because HIIT is physically demanding, it’s important to gradually build up your fitness buddy training program so that you don’t overdo it.

Always warm up and cool down for at least five minutes before and after each HIIT session


Benefits of High Intensity Interval Training!

It will cut the amount of time you are required to workout each week down!!!!

It will help you increase lean muscle mass to give you a more toned appearance for the girls and for the boys will help increase muscle bulk and performance (the difference here is because of the different levels of testosterone and growth hormones in men and women)!

It will Increase your aerobic and anaerobic capacities! Make you fitter and do it faster!

Did I mention turn your body into a fat burning machine!!

Hiit Studies! The proof that our hard work we will pay off!


One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no body fat.

The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more body fat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR.


Turn Up The HIIT

So what is it about HIIT cardio training that sends body fat to the great beyond? There are actually several reasons, but the first and perhaps most important involves its effect on your metabolism.

A 1996 study from Baylor College of Medicine (Houston) reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate, steady-state intensity due to a rise in resting metabolism. Why? Since HIIT is tougher on the body, it requires more energy (read: calories) to repair itself afterward. The previously mentioned 2001 East Tennessee State study found that test subjects in the HIIT program also burned nearly 100 more calories per day during the 24 hours after exercise. More recently, a study presented by Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.

5 Reasons why Women Should Lift Weights

I highly encourage all my female clients in our Outdoor Group Bootcamps to give resistant training a go, also known as weight training.

I know you have probably heard the horror stories when it comes to girls lifting weights.
It will make you big and bulky, it’s bad for your joints, if you build muscle and stop it will turn to fat. Sound familiar?

I can tell you, I too have heard it all before.
But I am here to tell you that it is all BS and I want to share with you some awesome benefits to lifting that iron.

Are you ready?

Highly Effective For Fat-Loss – This is one of the many reasons why I love to incorporate weight training into my workouts and all of the programs I have created over the years for my clients in Milton, Bardon, Auchenflower, Toowong & Paddington.

When you do cardio, you are only burning fat during the workout. With resistant training, when you have completed a workout, you can burn fat for up to 72hrs post workout. SAY WHAT?
Yes, that’s right. This is commonly known as the “after burn” or officially known as EPOC (Excess post-exercises oxygen consumption)

When your body uses more oxygen, it requires more energy expenditure and an increased metabolic rate.

More Muscle More Fat-Loss – As you start to build muscle
and increase your strength, your body will use calories more efficiently.

One of the sayings I have always followed is “The more muscle you have, the more fat you will burn”
I think that is a win win right there.
Increased Energy – When you weight train, your brain releases endorphins throughout the body leaving you feeling amazing, on top of the world and you are full of energy.
This almost “euphoria” like feeling boosts your mood, leaves you feeling more energized and positive.

Stress Relief – Exercise overall is one of the best ways to release any tension or stress that you may have built up.
Researchers have consistently found that those who weight train regularly tend to manage their stress levels better and experience fewer adverse reactions to stressful situations then those who do not exercise.

Better Sleep – It’s very rare that I come across women these days that say they sleep right through the night without tossing or turning or getting up to go to the toilet, which to me doesn’t sound like a great quality of life.
I say life because the quality of your sleep then plays parts in all other areas of your life, like your moods throughout the day, productivity, attention span, alertness etc.

Strength training will improve your quality of sleep and will allow you to fall asleep faster, have a deeper sleep without having to wake up as much if not at all during the night.

So there you have it, no need to be scared anymore about lifting weights. There is no cardio machine that can shape and tone your body like resistant training does.

I believe incorporating a mix of different training styles together into your weekly workout routine will give you the ultimate results and the variety will keep you excited to work out and you will keep coming back for more.

Motivation 101

What is the hottest topic that no one ever talks about! It’s Motivation.


You always hear about how to lose 5 kgs in a week, and drink this crazy high tech shake with bcaa’s and protein, and amino acids, and blah blah blah! Well we all know the biggest “secret” to weight loss is to sort out your food and start exercising regularly and at intensity. I know some of my personal training mates are going to kill me for giving away that secret!!

The one thing that makes it hard is to get and stay motivated! (This is where we come in but I’ll talk about that later.) So here is my steps to getting you super motivated so that you can achieve anything you want to do it in regards to health and fitness!

Step 1 be SMART

First Step - If you live in Milton, Bardon, Paddington, Toowong, Auchenflower, come to our Outdoor Group Fitness Bootcamp sessions!!

I warned you before that there would be a plug! But seriously step 1 is to work out exactly what you want to achieve! Find that end point, that deep down desired result. From here you need to set SMART goals.
 
Specific – this means describe in detail what you want to look like, e.g. I want to be 56kgs, size 8 with smaller thighs, bum and stomach. Or for the boys I want 6 pack abs be able to fit into a medium t-shirt and I want bigger biceps (at least another inch in circumference

Measurable – So if you have an “I just want to get fit” goal, make it measurable. To measure my fitness at the moment I may be able to run 1km without stopping, and in fact when I achieve my goal I want to not just get fitter but be able to run 5km without stopping in under 30minutes

Attainable – Make sure that your goal is attainable don’t say in 6 weeks I want to run a marathon if in fact there is no marathons being run at that time..

Realistic – this further details attainable if you have never ran before I wouldn’t say that the marathon in 6 weeks is actually going to be a good idea, your only setting yourself up for failure which will demotivate you even further

Time Bound – Always put an end date on your goal, this will make you accountable. This willalso keep you focused, sometimes when the goal is too far away you lose sight of what you’re trying to achieve!



Step 2 Make a commitment

Go out and tell everyone what your trying to achieve, this will make you accountable and you won’t want to let them down, or be telling them that I fell off the band wagon ….
Make a bet! If I don’t have a lean ripped 6 pack by the 31st of March ill shout the boys at the pub for the whole night!

Buy something that you want to wear or book a romantic holiday that you want to look awesome for (this one also doubles as a reward)



Step 3 Pleasure and pain



Whilst your goal setting describe how you feel now. These emotions that have fuelled your decision to make change are very important! They are feelings that we don’t ever want to feel again and you need to right these down. For health and fitness this is best when accompanied by a Pre-photo; either in your underwear or something that you don’t feel comfortable in! * If you feel uncomfortable taking this photo that is kind of the point so stop procrastinating!

With pain we also require pleasure, so also write down how you are going to feel when you achieve your goal (If you right “good” you need to seriously assess why you are trying to achieve your goal and if the goal is actually yours!). Also I want you to find a photo of you when you were in the condition that you want to get into again, or if you haven’t been there yet find a photo of a celebrity that has a similar body type to you that has achieved what you’re GOING to!



Step 4 Reward



On your Journey celebrate your wins! Whenever you lose 3% of your body fat or hit the 5kg lost mark or run 10kms for thfirst time, go out and have a massage or when you get half way reward yourself with a weekend escape!



Step 5 Test and measure



You need to know if you are achieving your results that you desire so every 4 to 8 weeks make sure you check in and take measurements, check your food diary, measure your fitness level, take a new photo, try those pants on again! If what you’re not doing isn’t working or you have plateaued make a change!

*Note: Don’t whinge or complain at this point it happens to everyone and there is no stopping it! Make the decision to up your exercise or cut out the next bad thing to keep your weight moving.



Step 6 Mindset



Control the voice

That little voice in your head that says this is hard, or just a little bit won’t hurt; he is the little devil that will stop you achieving what you want! You control those thought so every time Mr devil thought comes out make sure you change that negative into a positive. Always celebrate your mental wins. When you actively make a decision that takes you a step towards your goal you will feel proud and happy, this is very important as these feelings will continue to motivate you!

Don’t Deprive!

Remember when you were a little kid and you were told not to do something? That’s right you wanted nothing more than to do it! Remember that your goals are in your hands, no one is ever going to achieve them for you!!!! So instead of saying I am not allowed this and that, remember you are allowed to have or do whatever you want, if have it just means that you are actively choosing to not to step towards achieving your goal. You must also know that it is 100% ok to make that decision, if that’s what you want to do. On the flip side remember if you want to achieve the best results possible choose not to have what you don’t need.

For example; Chocolate mud cake, quite possibly my most favourite thing in the whole wide world, and I could eat it every day! (This is probably a shock to some of you but yeah I have a sweet tooth too!) However I can eat it if I want but I choose not to because I want six pack abs. I know I don’t “need” the cake, once I know that I can choose not to want it!

I know this one is complicated but super effective get on trying to change your mindset! This maybe the single most valuable tool on this page!!!



Step 7 Check in!



Make sure that at least every 4 to 8 weeks you re-assess your goals and make sure that you still want to achieve what you are working so hard for!

So enjoy my 7 steps for unlocking the secret to you achieving all of your goals – motivation! You should be a little motivated just thinking about this!

Most important thing to remember is to stop contributing to the cancer of society that procrastination is, and TAKE ACTION

P.s If you need help with your action taking don’t hesitate to contact us and get your free action plan and goal setting session which gives you a home plan and gets you Super motivated!

And don't forget : If you live in Milton, Bardon, Paddington, Toowong, Auchenflower, come to our Outdoor Group Fitness Bootcamp sessions!!